Warm-up

Yawn stretch, Hallelujahs, Phelps, Toy Soldiers, Side stretch (R/L)

The thang (50 seconds on/10 seconds rest)

Write down 3 words, 13 blanks with numbers 1-13 under each blank. Have a pax pick a number from a bowl. The number matches an exercise and a letter. For example: Someone picks 2. Write down R over the blank marked 2. Then do reverse lunges. Repeat until all numbers have been picked and all letters have been written down.  See who can solve the mystery message. If time permits, do another round with different exercises.

Message:      FRIDAY THE 13TH

 

1. F- Flutter kicks                            Frog jumps
2. R- Reverse lunges                        Russian twists
3. I- Inchworms                                Isometric bicep curl
4. D- Dead lifts                                 Dead bug
5. A- Ankle biters                             Arm circles
6. Y- Y Position w/ weights            Yoga Pose
7. T- Tricep Dips                              Thrusher (squat to overhead press)
8. H- Hammer Curls                        Hop from one side of the mat to the other
9. E- Elevated rotator cuff              Elevated Read Support (Plank with body up)
10. 1- 1 minute plank                          1 minute cardio (Pax choice)
11. 3- 3 minutes walk the pickle       3 minutes- run the pickle
12. T- Tricep Extensions                   Toe Touches
13. H- High knees                               Heel raises

COT:- When it comes to life, the critical thing is whether to take things for granted or take them with gratitude- GK Chesterton

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